Thursday 11/01/18
5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate
5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate
3-3-3-3-3 Hang Power Clean 5 x 20 Hollow Rocks Between Sets Then 5 Rounds – 3 Hang Power Cleans – 5 Bar
10 Rep Max Back Squat Hip/Shoulder Mobility Between Sets Then 25 Minute Partner AMRAP – 40 Wall Balls – 40 DB Snatches
3-3-3-3-3 Push Jerk Accrue 40 Strict Chin Ups Between Sets Then 12 Minute AMRAP – 12 DB Shoulder To Overheads @ 2
3 Rounds – 1000m Slow To Moderate Run – Rest 1 Minute – 400m Moderate To Fast Run **Complete rest between rounds (at least
3-3-2-2-1-1 Squat Clean Mobilise Between Sets Then 4 Rounds (15 Minute Time Cap) – 9 Thrusters @ 95/65lbs – 9 Toes To
10-8-6-4-2 Bench Press 5 x 15 Hollow Rocks Between Sets Then 15 Minute AMRAP – 10m DB Front Rack Walking Lunge @
20 Minutes To Find 3 Rep Max Dead Lift Then 15 Minutes To Warm Up Power Snatch Then For Time (20
5-5-5-5 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 15 Minute AMRAP – 30 Cal Row – 20 Wall